WOD NOTES:
Score will be calories on the machine plus burpees.
With a 2 minute break between efforts this is a green light to go fast.
Fitness and Performance
3 sets for reps
60 seconds Ski
60 seconds Burpees
2 minutes Rest
60 seconds Assault Bike
60 seconds Burpees
2 minutes Rest
Sport
5 sets
Hang Snatch doubles @70% – 80%
(working proper foot work)
5 sets
Power clean + Power Jerk doubles @70% – 80%
(hold for 3 seconds in the lockout)
Snatch pulls 4 x 3 (up to 105%)
EMOM x 14 minutes
Evens = Bar MU x 2-5
Odds = Strict Deficit HSPU x 2-5 @4″
